Elbows & Arms: Painful, Sore, Stiff, Tender, Tight

2. Passive stretching: Use your opposite hand to turn your forearm to the inside as far as it will go. Then, turn your forearm to the outside as far as you comfortably can. Repeat with bending your elbow and also straightening it.

3. Active stretching: Contract your muscles to turn your forearm as far as it will go in one direction. Hold the contraction for 3 to 5 seconds. Relax. Repeat. Do the same in the opposite direction. Then, repeat by bending your elbow and also by straightening your elbow.